Vitamin B12 is a water-soluble vitamin that is essential to growth, development and blood formation. People who follow a vegan diet--avoiding meats, dairy and eggs--need to find fortified food sources or consider taking a B12 supplement to meet their bodies' need for this nutrient.
Vitamin B12 Recommendations
According to the Institutes of Medicine, adults need 2.4 micrograms of vitamin B12 daily to promote proper blood formation. People who are deficient in vitamin B12 may be at risk of developing anemia and may develop irreversible nerve damage if the deficiency is left untreated. Vegan women who are pregnant or lactating and children are especially at risk of developing a deficiency if their diet is lacking in food sources of vitamin B12.
Food Sources of vitamin B12
Dietary vitamin B12 is found in the bacteria found in meat, dairy and eggs. Plant sources such as algae, seaweed and fermented soy contain vitamin B12. However, humans have a difficult time absorbing vitamin B12 from plant sources and vegans should not rely on these foods to supply adequate amounts of B12 in the diet. Yeast such as Red Star Vegetarian support and Twinlab Natural Nutritional Yeast contain bioavailable forms of vitamin B12. Fortified soy milk, cereal, veggie burgers, textured vegetable protein and vegan vegetable broth are also good sources of vitamin B12.
Supplemental Sources of vitamin B12
Many vegans take a supplemental form of vitamin B12 on a daily or weekly basis to ensure adequate intake of the nutrient. Daily vitamin B12 or B complex vitamins often provide 5 to 10 micrograms in each caplet. Supplemental vitamin B12 can be taken in addition to food sources of vitamin B12 without risk of exceeding daily requirements or causing toxicity because the body's elimination systems remove excess amounts of this nutrient from the body.
